The Relationship Between Diet And Health Flashcards
We need to eat food in the correct balance for:
5 things
- providing energy we need to survive, keep healthy and fight disease
- growth and repair of body tissue
- all bodily functions which depend on energy and trace elements found in food
- stopping us feeling hungry
- health and well being, we find pleasure in eating food
What does a healthy balance diet provide?
Correct combination of food and nutrients for growth and maintaining good health
What do you have to do to have a balanced diet?
Eat a mixture of foods from each food group and consume the correct amount of energy
Definition of balanced diet
A diet that provides adequate amounts of nutrients and energy
What is the Eatwell Guide?
A pictorial food guide showing the proportions and types of foods that are needed to make up a healthy balanced diet
Who produced the Eatwell Guide?
Public Health England
Who should the Eatwell Guide be followed by and who are the exceptions?
Most people with the exception of children under 2 years and people with special dietary needs
What 5 food groups is the Eatwell Guide based on?
- fruits and veg
- proteins - beans, pulses, fish, eggs, meats e.t.c
- dairy and alternatives
- starchy carbohydrates - potatoes, bread, rice, pasta e.t.c
- oils and spreads (unsaturated)
What does the Eatwell Guide advise people to reduce?
- fat
- salt
- sugar
- alcohol
What does the Eatwell Guide advise people to increase?
Fibre
Definition of Eatwell Guide
A healthy eating model, to encourage people to eat the correct proportions of foods to achieve a balanced diet
Out of all the food eaten in a day… how much should be fruit and veg?
Just over a third of the food eaten in a day
How many portions of fruit and veg should we eat a day?
5
What are fruits and veg a good source of?
- vitamins
- minerals
- fibre
If you eat lots of fruit and veg… which diseases are you less likely to develop?
coronary heart disease and some types of cancer
Examples of fruit and veg…
Carrots, apples, bananas, lentils, sweet corn, broccoli, strawberries
How much of the food eaten in a day should be starch food?
Just over a third
What is starchy food a good source of and what does it provide use with?
good source of energy and provides use with other nutrients
What type of starch should we try to eat? High or low in fibre?
Wholegrains products or products higher in fibre where possible
Examples of starchy carbohydrates…
Bread, rice, potatoes, pasta, maize, spelt, millet, wheat
What are dairy products could sources of?
- protein
- some vitamins
- calcium - helps to keep our bones strong
How often should we eat dairy/ dairy alternatives?
Every day
Examples of dairy products…
Milk, yoghurt, cheese
Why should we look at labels when buying products?
To look at the fat and sugar content. We should try and opt for lower fat/sugar products
What are beans, pulses, meat, fish, lentils and eggs, good sources of?
Proteins and other nutrients
Why are beans, peas and lentils, a good alternative to meat?
Lower in fat
How often should we eat fish, and in this how many times should we be having oily fish such as mackerel?
Should eat fish twice a week
One of these should be oily fish
What number of grams should we try to reduce our red and processed meat to per day?
70g
How can we eat lower fat meat products?
Choose lower fat meats, leaner cuts and trim off any visible fat and skin
What cooking methods do not use and drain away fat when cooking meat?
Grill, poach, steam, bake and microwave
Examples of proteins…
- meat, poultry
- fish
- eggs
- nuts
- beans and other pulses
What type of fat should we eat, which is healthier?
Unsaturated fat
We need to reduce saturated fat intake… most ppl eat too much of it
Oils and spreads are often high in calories so by reducing the amount eaten we can control our …..
Weight
Unsaturated oil examples….
Rapeseed oil, vegetable oil, sunflower oil and olive oil
We don’t need to consume a lot of fat and sugar, why?
Many foods and drinks already contain them. Fats and sugars should be eaten in small quantities.
Why should we check food labels?
To see which foods are low in fats, sugars and salts
How many glasses of fluid do we need everyday?
6-8 glasses
Adults should consume no more than _____ units of alcohol a week
14 units
What drinks contribute to the glasses of fluid you need everyday?
Water, coffee, tea, lower-fat milk and sugar free drinks
You should have no more than ____ml of fruit juice and smoothies a day
150ml
What does nutritional labelling on food show?
Nutritional information per serving. It also shows the contribution it makes to the daily amounts required.
What colour of food label represents high saturated fat, sugar and salt
Red
What colour of food label represents medium saturated fat, sugar and salt
Amber
What colour of food label represents low saturated fat, sugar and salt
Green
If we reduce the amount of saturated fat we eat, what health benefits does this have?
- reduces risk of heart disease
* low blood cholesterol
Men should have no more than ___g of saturated fat a day
30g
Women should have no more than ___g of saturated fat a day
20g
Should children under 5 years have a low fat diet?
No
By reducing the amount of sugar what can you reduce the risk of?
- obesity
* tooth decay
No more than ___% of the sugar we went should come from free sugars
5%
What is the recommended maximum free sugar intake for 4-6 year olds?
No more than 19g per day
What is the recommended maximum free sugar intake for 7-10 year olds?
No more than 24g per day
What is the recommended maximum free sugar intake from age 11, including adults?
No more than 30g per day
Definition of free sugars
Added to foods and drinks by manufacturers, cooks or consumers and found naturally in honey, syrups and fruit juice
Many foods contain free sugars which can be _____ in energy but contain very ____ nutrients
- high
* few
What are the negative impacts of free sugars? (3 things)
- weight gain
- obesity
- increased risk of tooth decay
Why do manufactures, chefs and consumers add sugars to products?
What are these sugars called?
Add sugars to products and dishes to make them taste sweeter and more palatable
These sugars are called FREE SUGARS
Sugars found naturally in _____, ______, and _____ ______ are free sugars
- honey
- syrups
- fruit juice
Which sugars are not counted as free sugars?
What are these sugars called?
- sugars which are found naturally in food are not counted
* not free sugars
Examples of not free sugars
- Sugars found in fresh, dried or frozen fruit and veg
* in milk, cheese and natural yoghurt
Definition of not free sugars
Found naturally in products e.g. in milk or fruit
Name some common free sugars
- cane sugar
- honey
- brown sugar
- dextrose
- fructose
- fruit juice concentrate
What are the benefits of reducing the amount of say we eat? (3 things)
- reduced blood pressure
- reduced risk of heart disease
- reduced risk of a stroke
Adults should have no more than ___g of salt per day and children should have less than this amount
6g
No more than ___% of our food energy should come from fat
35%
No more than ___% of food energy should come from saturates
11%
No more than ___% of food energy should come from free sugars
5%
What are the 8 tips for healthy eating produced by the government and Department for Health?
1) Base your meals on starch foods
2) Eat lots of fruit and veg
3) Eat more fish - 2 portions a week, 1 should be oily
4) Cut down on saturated fat and sugar
5) Eat less salt - adults should eat no more than 6g/day
6) Get active - to try and maintain a healthy weight
7) Don’t get thirsty- drink plenty of water
8) Don’t skip breakfast
Who introduced the ‘five-a-day’ campaign and why?
- UK government
- To encourage us to eat more fruit and veg and to ensure that we get a variety of vitamins, minerals trace elements and fibre in our diet. Also including antioxidants and plant chemicals needed for good health
How many grams is one portion of a five a day for an adult?
80g
What does obese mean?
Excessive fatness, measured as ratio of weight to height
How is obesity measured?
As a ratio of weight to height
Is the number of overweight/obese people increasing in the UK?
Yes
Why are more people becoming obese?
People are doing less exercise than in previous years but are still eating the same amount of food. This means their weight gradually increases and the ratio of their weight in relation to their height is high
Why is being overweight unhealthy?
It puts a strain in the organs of the body
What health problems can obesity cause?
- heart disease
- high blood pressure
- diabetes
- osteoarthritis
- varicose veins
- breathlessness
- chest infections
What mental health problems can obesity cause?
- unhappiness
- low self-esteem
- depression
What is the main cause of being overweight?
Eating more food than the body requires so the excess energy is stored as fat
How can you lose weight?
Reduce the number of calories consumed and combine this with increased physical exercise
What should meals contain for people who are trying to lose weight?
- should include a variety of foods from the Eatwell guide
- reduce intake of fat and sugar (buy low sugar/fat food), a calorie controlled diet should consist of foods naturally low in fat e.g veg, nuts, fruit, skimmed milk and white fish
What are some low fat cooking methods?
- Grilling
- Steaming
- Boiling
- Stir-frying
- these can help people lose weight
Definition of diabetes
A metabolic disorder caused by the poor absorption of glucose. This can be due to the failure to produce insulin (type 1) of the poor response of tissues to insulin (type 2).
What does the term cardiovascular disease describe?
Different types of diseases of the heart and circulatory system
What happens in cardiovascular disease?
Blood flow to the heart, brain or body is reduced because of a blood clot or narrowing of the arteries
What is one of the main types of cardiovascular disease
Coronary heart disease (CHD)
